The Dr Vonda Show
- Folgen
- 100
- Erscheint
- mehrmals pro Woche
- Letzte Folge
- 13. Nov. 2026
Über den Podcast
The Dr Vonda Show is all about staying strong, resilient, and feeling good as you age. Hosted by orthopedic sports surgeon and women's healthy-aging expert Dr. Vonda Wright, the podcast breaks down how movement, muscle, bone health, and mindset impact your life at every stage. Through real conversations with athletes, doctors, and everyday women, Dr. Vonda shares practical, science-backed advice you can actually use to protect your health and keep doing what you love.
Folgen 100
Stiff Joints Every Morning in Menopause? My 10-Minute Routine to Loosen Up | Dr. Vonda Wright
Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here …
Shownotes
Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity
Do you wake up stiff, sore, and moving like the Tin Man until you've been up for an hour? It's not just your age. It has a cause, and my team named it: the musculoskeletal syndrome of menopause.
In this episode, I explain why falling estrogen sets off inflammation across your joints, muscles, and tendons, and why that pain hits hardest first thing in the morning. Then I take you through the 10-minute routine I teach my patients. It starts before your feet even touch the floor.
You're not falling apart, and you're not imagining it. Once you understand what's happening inside your body, you can step in front of the pain and start your day moving with ease again.
What we cover:
- Why low estrogen in menopause causes morning joint pain and stiffness.
- How a 10-minute morning routine eases stiff, sore joints.
- How strength training, sleep, and cutting sugar reduce inflammation.
- When joint pain means it's time to see a doctor.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The 3 Non-Negotiables for a Strong, Durable Body as You Age | Juliet Starrett
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Your body can't heal faster than biology allows. But it can be ready. And the years you spend training may be quietly preparing you for the hardest season of your life.
Juliet "JStar" Starrett, world champion whitewater athlete, co-founder and CEO of The Ready State, and co-author of Built to Move. We talked about why durability beats longevity and how the muscle she built in her 30s carried her through cancer. She explains why pain is a request for change, not a reason to stop. Because the goal isn't just living longer. It's having a body that can say yes to adventure.
What we explore:
- How decades of training build resilience for surgery and illness.
- Why durability matters more than longevity.
- Why your 30s are prime time to build muscle, and why it's never too late.
- How to keep training through injury or surgery.
- Why pain is a request for change, not a reason to stop.
- What mobility really means and how strength training builds it.
- Why strength, conditioning, and mobility form the durability triangle.
- How restarting without shame keeps you fit for life.
About Juliet Starrett:
Juliet Starrett is co-founder and CEO of The Ready State, co-author of the bestselling Built to Move, and a three-time world champion whitewater paddler. Her work helps everyday people move freely, train through life's setbacks, and keep saying yes to what they love.
Connect with Juliet Starrett:
Website: https://thereadystate.com
Timestamps
00:00 Juliet Starrett: World Champion Whitewater Athlete on Risk
09:06 Breast Cancer Recovery: Pull-Ups 6 Weeks After Mastectomy
14:55 How to Build Muscle in Your 30s With CrossFit
24:30 How to Exercise With Pain and Injury After 50
31:46 Why Rest Won't Fix Back and Knee Pain
36:59 What Is Mobility and How to Improve It With Strength
47:58 Healthy Aging at 77: A 16-Day Grand Canyon Trip
55:01 3 Longevity Non-Negotiables and How to Restart Fitness
✨ Alloy Health
Try Alloy's new Copper Peptide Cream Rx and Hyperpigmentation Treatment Rx, prescribed by a menopause-specialized doctor who builds a skincare plan for your needs, with unlimited messaging included at no extra cost.
🛒 Get 20% off your first order with code VONDASHOW20 → https://www.myalloy.com
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Hip Hurts at Night in Menopause? 5 Ways to Find Relief | Dr. Vonda Wright
Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here …
Shownotes
Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity
Have you ever woken up in the middle of the night because you rolled onto your side and your hip lit up? You're not alone, and you're not falling apart. Lateral hip pain is one of the most common things I treat in midlife women.
In this episode, I explain what is usually going on: chronic gluteus medius tendonitis. The pain sits slightly behind the bursa, where your glute tendons attach to bone, and it can be unrelenting. I walk you through why menopause sets the stage for it, as estrogen loss leaves tendons with less collagen and less water, so they become brittle and start to fray under load. I will also share the 5 things I do with my patients in the clinic to fix it. Rest is not the answer. Active, intentional healing is.
What we cover: - How to tell gluteal tendonitis from hip bursitis, and why menopause triggers it.
- Why eccentric loading heals tendons and rest doesn't.
- Why exercise and platelet-rich plasma beat cortisone shots for tendon pain.
- How strength, protein, and hormone optimization support tendon repair.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The 4 Pillars of Better Sex in Midlife | Dr. Rena Malik
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
What if your sex life is one of the most honest health reports your body will ever give you? We tend to treat everything below the belly button as a mystery, something private and separate from the rest of our health. But your genitals are just another body part, and when they're working well, it means your blood flow, hormones, nerves, and brain are working well too.
Dr. Rena Malik, a board-certified urologist, pelvic surgeon, and sexual health expert, to talk about her new book, The Hard Truth. We explore why erectile dysfunction can show up two to five years before heart disease, why most women need about 25 minutes to become fully aroused, and the four pillars that form the foundation of a healthy sex life: fuel, strength, environment, and confidence. This is your permission to stop treating sex as an afterthought. Sexual health is health.
What we explore:
- Why erectile dysfunction can be an early warning sign of heart disease and poor blood flow.
- How diet, exercise, pelvic floor health, stress, and sleep affect testosterone and libido.
- How to talk to your partner about sex and intimacy without starting a fight.
- How vaginal estrogen, lubricants, and libido treatments can ease painful sex after menopause.
About Dr. Rena Malik:
Dr. Rena Malik is a board-certified urologist, pelvic surgeon, and internationally recognized sexual health expert who treats both men and women. Through her book, podcast, and wildly popular YouTube channel, she takes the shame out of "taboo" topics and replaces it with clear science and real compassion, so you can finally care for your sexual health the same way you care for your heart.
Connect with Dr. Rena Malik:
Website: https://renamalikmd.com
YouTube: https://www.youtube.com/c/RenaMalikMD
Instagram: https://www.instagram.com/RenaMalikMD
📘 The Hard Truth by Dr. Rena Malik
Everything men need to know for good health, great sex, and a long life. Out November 3rd.
👉 Preorder your copy: https://www.penguinrandomhouse.com/books/827946/the-hard-truth-by-rena-malik-md/
Timestamps
00:00 Can Sexual Dysfunction Be an Early Sign of Disease?
03:48 Why Do Women Take Longer to Get Aroused?
09:15 Best Diet to Boost Libido and Sexual Health
13:42 Pelvic Floor Exercises and Strength Training for Men
18:31 Low Testosterone in Men: Athletes, Aging and Testing
24:57 How Stress and Porn Affect Your Sex Drive
30:48 What Causes Pelvic Floor Dysfunction? Microtraumas Explained
37:33 How to Talk to Your Kids About Sex and Porn
41:20 Painful Sex After Menopause: GSM Causes and Treatment
45:01 Low Libido Medications and Testosterone Therapy Explained
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The Menopause Symptom You Can't Feel: 5 Ways to Protect Your Bones | Dr. Vonda Wright
Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here …
Shownotes
Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity
The fracture that happens in your 60s or 70s often starts a decade earlier.Bone loss is the menopause symptom that can change the rest of your life but you can't feel it until it's too late.
In this episode, I explain how losing estrogen throws off the balance between the cells that break down bone and the cells that build it. You can lose up to 20% of your bone density in the years before menopause and never feel it. The good news is that bone is living tissue, and I share the five things I want you to start this week to build it back.
What we cover:
- How menopause and falling estrogen cause silent bone loss.
- Why do you need a DEXA or REMS bone density test at 40, not 65.
- How strength training, impact, and protein build stronger bones.
- How hormone therapy and balance training help prevent osteoporosis and falls.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Menopause Skin Care: How to Prevent Collagen Loss and Improve Skin Hydration | Dr. Corrine Erickson | #184
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
For many women, the first sign of perimenopause isn't a hot flash. It's a moment in the mirror, when a new wrinkle or duller skin hints that something deeper is changing.
Dr. Corrine Erickson, "The Menopause Dermatologist" and Alloy Health's dermatology medical advisor, to explain why midlife skin can change in as little as 4 months. As sun damage collides with estrogen decline, hydration drops, collagen thins, and dark spots linger. Start reading your skin as a vital sign, and let what you see in the mirror guide how you care for your whole body.
What we explore:
- How perimenopause skin changes show up fast, and why wrinkles reveal collagen loss in skin and bone.
- What a simple 2–3 product skincare routine for menopause looks like.
- How facial estriol and copper peptides rebuild collagen and hydration.
- Why diet, sugar, and strength training affect how your skin ages.
About Dr. Corrine Erickson:
Dr. Corinne Erickson is a dermatologist and the dermatology medical advisor for Alloy Health, bringing an integrative, whole-woman approach to midlife skin and hair. She has proposed the pilocutaneous syndrome of menopause (PSM) to give women language for the visible changes of perimenopause, and she reminds every patient that it's more than okay to ask about her skin, her hair, and how she feels in the mirror.
Connect with Dr. Corrine Erickson:
LinkedIn: https://www.linkedin.com/in/corinne-erickson-md-faad-7028113a8 Instagram: https://www.instagram.com/themenopausederm
Alloy Health: myalloy.com
Alloy YouTube: https://www.youtube.com/@myalloy
Alloy Instagram: https://www.instagram.com/myalloy
Linktree: https://linktr.ee/myalloy
✨ Alloy Health
Try Alloy's new Copper Peptide Cream Rx and Hyperpigmentation Treatment Rx, prescribed by a menopause-specialized doctor who builds a skincare plan for your needs, with unlimited messaging included at no extra cost.
🛒 Get 20% off your first order with code VONDASHOW20 → https://www.myalloy.com
Timestamps
00:00 Perimenopause Skin Changes: Signs You See First 08:10 Wrinkles and Bone Loss + Best Menopause Skincare Routine 14:41 Estriol Face Cream for Menopause: Does It Work? 19:19 Menopause Skin Aging: Why Skincare Is Not Vanity 23:11 What Is PSM? Menopause Hair Loss and Hormonal Acne 28:43 How to Treat Crepey Skin + Copper Peptides Explained 37:21 Best Diet for Skin Aging: Mediterranean Diet Benefits 41:45 How Strength Training Improves Skin Elasticity 48:52 How Sugar Ages Your Skin + Skin Tags and Insulin 55:44 Menopause Hair Loss Causes: Ferritin, Thyroid, and B12
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The New Rules of Women's Fitness: Strength, Muscle & Training for Life | Liz Plosser | #183
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
For 20 years, women's fitness was sold to us as penance: count the bites, pay them back on the treadmill, lose 10 pounds by summer. That message has finally flipped, and the new one is simple: train for life, not for a number on the scale.
Liz Baker Plosser, former Editor in Chief of Women's Health and founder of the wellness Substack Best Case Scenario, known for translating the science into something women can actually use. We talk about the shift from cardio culture to strength culture, the fear of getting bulky, why fitness is 90% mental and emotional for her, and how to use GLP-1s without losing the muscle and bone you need for the decades ahead. Muscle cannot be handed to you. You earn it.
What we explore:
- How women's fitness moved from cardio and calorie penance to strength training.
- Why aesthetics and strength can coexist without shame.
- What progressive overload looks like when you are starting from scratch.
- How to replace random workouts with a plan that actually progresses.
- Why the fear of getting bulky does not match the science.
- What GLP-1 users must do to protect muscle and bone.
- Why a DEXA scan should come before the medication, not after.
- How to spot red flags in the health content flooding your feed.
- What is coming next in wearables, optimization, and gut health.
About Liz Baker Plosser:
Liz Plosser is the former Editor in Chief of Women's Health and the founder of Best Case Scenario, an evidence based wellness Substack for women who want to know what actually works. She is a certified personal trainer and a lifelong athlete who writes openly about her own training, including the 300-pound deadlift she is chasing back.
Connect with Liz Baker Plosser:
Instagram: https://www.instagram.com/lizplosser
YouTube: https://www.youtube.com/@LizBakerPlosser
Substack: https://lizplosser.substack.com
Timestamps
00:00 Why Strength Training Replaced Cardio for Women
08:06 Is Lifting for Aesthetics Bad for Women?
15:13 Sauna Masters and Why Beginners Quit the Gym
19:34 Build a Strength Plan That Actually Works
26:53 Does Lifting Heavy Make Women Bulky?
30:13 How to Keep Muscle on GLP-1s
41:10 How to Spot Bad Health Advice Online
46:04 Wellness Trends 2026: Wearables and Gut Health
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November 15-16 at Orlando, FL.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
5 Ways to Support Your Gut, Estrogen & Bones After 40 | Dr. Vonda Wright
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
A colony of bacteria in your gut is deciding how much of your own estrogen you get to keep. Your bones, your tendons, and your joints are running out of that exact estrogen during perimenopause.
In this episode, I break down the estrobolome, the community of gut bacteria that keeps your estrogen in circulation, and the 5 things I ask my patients to do to feed it. The gut is not separate from the bone. Your gut is an endocrine organ, and it talks to your brain, your immune system, and your skeleton. The average American woman eats 12 grams of fiber a day when the therapeutic dose is 30 grams. That is a bone problem hiding as a gut problem. You are not falling apart. Your microbiome just needs to be fed.
What we cover:
- What the estrobolome is and how it recycles estrogen back into your bloodstream.
- Why gut health and bone health are the same conversation after 40.
- How to hit 30 grams of fiber a day without wrecking your digestion.
- Why 30 different plants a week beats eating the same high-fiber foods daily.
- How one fermented food a day outperforms an expensive probiotic supplement.
- Why added sugar and ultra-processed food starve the bacteria your bones need.
- How protein and hormone optimization still do the heavy lifting for bone density.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Dr. Rachel Rubin: The Menopause Symptoms Women Are Told to Ignore | Hormones, UTIs & Sexual Health | #182
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Fewer than 5% of the women who need vaginal estrogen are getting a prescription for it. Not because it is expensive, not because it is risky, but because almost nobody was trained to talk about it.
Dr. Rachel Rubin is a board-certified urologist and fellowship-trained sexual medicine specialist. We talked about vaginal estrogen, a micro-dosed cream that saves lives and reaches fewer than 5% of the women who need it. She explains the full hormone toolbox and how to find a doctor actually trained to prescribe it. This is a conversation about shame, about language, and about the fight for a testosterone product approved for women.
What we explore:
- Why vaginal estrogen cuts UTIs by more than half and lowers sepsis and hospitalization risk
- How micro-dosed vaginal hormones rebuild tissue and restore healthy vaginal pH
- Why birth control, postpartum lactation, and PCOS cause the same bladder symptoms
- How bladder infections lead to falls and fractures in older women
- Why painful sex happens in menopause and how to treat it
- What belongs in the hormone toolbox: estrogen, progesterone, testosterone, vaginal hormones
- How to find a menopause-trained doctor before you book the appointment
- Why there is still no FDA-approved testosterone for women
About Dr. Rachel Rubin:
Dr. Rachel Rubin is a board-certified urologist and fellowship-trained sexual medicine specialist in Washington, DC, and one of only a handful of physicians in the country trained to care for sexual health across all genders. She teaches clinicians, publishes research, and testifies at the FDA because she believes sexual health is simply health.
Connect with Dr. Rachel Rubin:
Website: https://www.rachelrubinmd.com
Instagram: https://www.instagram.com/drrachelrubin
YouTube: https://www.youtube.com/@DrRachelRubin
Linktree: https://linktr.ee/drrachelrubin
Timestamps
00:00 Meet The Urologist Changing Women's Health
02:35 Vaginal Estrogen Prevents Deadly Bladder Infections
06:03 Low Hormones Hit Women In Their 30s
10:52 How Estrogen Actually Heals Vaginal Tissue
14:14 When Sex Feels Like Razor Blades
16:42 I Thought Something Was Wrong With Me
24:53 Hormone Therapy Based On Facts Not Fear
29:31 Under 6% Of Doctors Learn Menopause
36:38 Testosterone For Women And The FDA Fight
45:56 Build The Army Of Women Demanding Better
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November 15-16 at Orlando, FL.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The New Rules of Preventive Medicine: Catch Disease Early & Extend Your Healthspan | Dr. Darshan Shah | #181
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Medicine trained us to wait until you're sick. Most doctors tell you to get healthy. But almost nobody tells you where to start.
Dr. Darshan Shah, board-certified surgeon and founder of Next Health. We talked about how he reverse-engineered his own recovery, what peptides actually are, how red light and hyperbaric oxygen really work, and the whole-body MRI that found something in his own body days before a routine biopsy.
Stop waiting for permission from a study that will never be funded. Ask the only two questions that have ever mattered: could this help me, and could it hurt me.
What we explore:
- How peptides work, and what BPC-157 actually does in the body.
- Why sourcing and physician oversight matter more than the peptide itself.
- What a real biomarker panel includes, and why standard bloodwork misses it.
- How red light therapy reaches your mitochondria, and how often to use it.
- Why hyperbaric oxygen works, and why daily sessions are the wrong protocol.
- How to time recovery therapies around heavy strength training days.
- What whole-body MRI catches, and the scan that saved Dr. Shah's life.
- Why functional medicine and root-cause testing changed his entire practice.
- How at-home labs and AI make preventive care possible without a clinic.
- What longevity really means, and why healthspan beats lifespan.
About Darshan Shah:
Dr. Darshan Shah is a board-certified surgeon, entrepreneur, and founder of Next Health, the health optimization and longevity clinic he built after fixing his own health first. He's the kind of doctor who reads the research, tests it on himself, and then tells you plainly what the risks are.
Connect with Darshan Shah:
Website: https://www.drshah.com
Instagram: https://www.instagram.com/darshanshahmd/
LinkedIn: https://www.linkedin.com/in/darshanshahmd/
YouTube: https://www.youtube.com/darshanshahmd
Timestamps
00:00 Why a Surgeon Built a Longevity Clinic
06:59 10 Meds, 5 Diagnoses, and Useless Labs
10:43 Is Functional Medicine Actually Woo Woo?
14:40 What Peptides Are and Who Needs Them
16:45 How Rockefeller Rewrote Medical Education
19:49 Why the FDA Pulled Peptides Off Shelves
26:16 What Red Light Therapy Does to Cells
29:54 What Hyperbaric Oxygen Actually Does
34:06 How Often You Should Use HBOT
38:29 The MRI Scan That Saved His Life
42:41 How to Start Without a Longevity Clinic
47:54 Longevity Is Healthspan, Not Extra Years
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November 15-16 at Orlando, FL.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Frozen Shoulder in Menopause: 5 Steps to Treat It & Recover Faster | Dr. Vonda Wright
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
No fall, no heavy lift. But suddenly you woke up and couldn't reach behind your back. 3 out of 4 people who get frozen shoulders are women in perimenopause, and that is not a coincidence.
In this episode I show you what's happening inside your shoulder, why estrogen loss is driving it, and how I treat it in my clinic. Every joint is wrapped in a capsule. A healthy one moves like a loose windbreaker; a frozen one shrinks to a wetsuit two sizes too small. You're not falling apart. Your shoulder pain has a name and it has a fix, but waiting it out can cost you two years.
What we cover:
- Why frozen shoulder in perimenopause hits women three times out of four.
- What estrogen loss does to the shoulder joint capsule, and how fibrosis freezes it.
- How the four stages of adhesive capsulitis can drag out two years untreated.
- Why 41% of frozen shoulder MRIs look completely normal, and what that does not mean.
- What the "hook your bra" test reveals about lost internal rotation.
- How frozen shoulder exercises like pendulum swings and wall walks keep the capsule from rusting shut.
- Why a cortisone shot for a frozen shoulder is a rescue, not a long-term plan.
- How HRT and estrogen change frozen shoulder recovery, and why the decision rests on facts, not fear.
- Why frozen shoulders are an early warning sign of the musculoskeletal syndrome of menopause.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The New Rules of Longevity: Strength, Cardio, Recovery & Skeletal Health | Dr. Vonda Wright | #180
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Lift heavy. Eat protein. Jump. You have heard me say it, and every day you write back to tell me your knees hurt, your back hurts, your whole body aches. So I stopped and asked a different question, and the answer changed everything I believe about how we age.
In this masterclass I bring together five people I trust to answer what to actually do about it. Physical therapist Dr. Dan Ginader on rebuilding confidence in a body that hurts. Coach Eugene Teo on replacing fear with curiosity. Dr. Stacy Sims on designing a real training week for a 42 year old and a 62 year old. Dr. Iñigo San Millán on Zone 2, sprint intervals, and the lactate that feeds your brain. And Gabby Reece on recovery, sunlight, and the grace to do one thing first. Take what fits your life right now, start there, and let the rest follow.
What we cover:
- Why skeletal longevity, not muscle alone, decides how well you move at 70 and beyond.
- How estrogen loss changes every tissue: tendon, ligament, bone, cartilage, and spine.
- Why your fitness going into midlife shapes how hard perimenopause hits.
- How to rebuild confidence in a body that has started to hurt.
- Why curiosity beats fear when women worry lifting will make them bulky.
- What an optimal training week looks like at 42 and at 62.
- What separates strength from power, and why midlife women need both.
- How Zone 2 builds mitochondria and sprint intervals protect VO2 max.
- Why lactate fuels your brain instead of working against it.
Timestamps
00:00 Skeletal Longevity Explained for Women Over 40
07:11 Why Recovery Slows for Active Women After 35
14:01 How to Start Lifting And Will Lifting Weights Make Women Bulky?
21:11 Weekly Strength and Power Plan for Perimenopause
30:50 How Zone 2 Training Improves Metabolic Flexibility
39:41 How Sprint Intervals Fuel Your Brain With Lactate
47:44 Daily Recovery Routine for Busy Midlife Women
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
How to Prevent Hip Fractures? The 7 Bone-Building Habits That Could Prevent a Fall | Dr. Vonda Wright
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
30% of women who fracture their femoral neck will not survive the year. Half of those who do never walk the same way again. The break is almost never where the story starts. It starts twenty years earlier.
In this episode I walk you through the 7 ways I do to keep my patients off my fracture list: why your first DEXA scan belongs at 45, how to read a T-score, what it takes to signal bone to rebuild, and why balance is a skill you can train at any age. You are not falling apart and you are not clumsy. Bone loss is silent until it isn't, which is exactly why we get in front of it.
What we cover:
- Why a hip fracture is rarely an accident, and how bone loss builds for decades.
- Why a DEXA scan at 65 is too late, and how to read your T-score.
- How 60 seconds of balance training a day cuts fall risk after 50.
- Why bone density needs four times body weight for impact, and walking is not enough.
- How to start jumping safely, even with arthritis or a joint replacement.
- Why lower body strength training is what catches you in a stumble.
- What reactive power training does that slow lifting cannot.
- How estrogen drives bone loss, and where HRT fits in osteoporosis prevention.
- What fall proofing looks like, from rugs and lighting to fall-risk medications.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Your Skin Starts Aging Earlier Than You Think: How to Slow It Down | Dr. Carolina Oliveira | #179
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Most of us think skin aging is about wrinkles. But your skin is an organ of longevity, and the cells breaking down inside it are shaping your whole-body health.
Dr. Carolina Reis Oliveira, stem cell scientist and CEO of OneSkin, to reframe skin as an organ of longevity. We talked about how "zombie" senescent cells quietly accumulate starting in our 20s, how estrogen loss accelerates collagen breakdown, and the decade of research behind OS-01, the peptide her team identified to lower the skin's biological age.
This is about prevention, not vanity. It's about understanding what your skin is telling you and partnering with your biology early, so you can age with power from the inside out.
What we explore:
- Why skin aging begins in your 20s, long before you see it.
- How senescent "zombie" cells stop dividing and spread inflammation.
- Why senescent cells travel to your joints and heart, driving disease.
- How estrogen loss in menopause breaks down collagen and skin barrier.
- Why most skincare fails to reverse biological skin age.
- How OneSkin screened 1,000 peptides to identify OS-01.
- Why OS-01 calms inflammation instead of just killing aged cells.
- What a simple, effective skincare routine looks like for busy women.
- How OS-01 body lotion may lower whole-body inflammation.
About Dr. Carolina Reis Oliveira
Dr. Carolina Reis Oliveira a PhD in immunology and stem cell biology and is a co-founder and CEO of OneSkin. Her work centers on measuring the biological age of skin and developing peptides that target aging at the cellular level rather than masking its symptoms.
Connect with About Dr. Carolina Reis Oliveira:
Website: https://www.oneskin.co
Instagram: https://www.instagram.com/carolina.reis.phd
LinkedIn: https://www.linkedin.com/in/carolina-reis-oliveira-a69b8a27
Timestamps
00:00 Why Skin Changes Fast in Perimenopause
03:52 Zombie Cells That Destroy Collagen
08:24 How Scientists Build and Age-Test Skin in the Lab
12:53 Why Most Skincare Fails Completely
17:31 The 900-Peptide Hunt Behind OS-01
20:13 How OS-01 Shuts Off Aging Cells
25:44 How Deep Skincare Penetrates and When to Use It
29:58 The Only Skincare Products You Need
36:02 The Future of Skin Aging Research
39:55 Get Retinol Benefits Without the Peeling
46:36 Body Lotion vs Face Cream Explained
49:16 How Skincare Lowers Inflammation in Your Blood
55:09 Aging With Power, Not Gracefully
59:55 Why Skin Aging Starts in Your 30s
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Why Your Tendons Suddenly Hurt in Menopause? 5 Ways to Rebuild Them by Dr. Vonda Wright
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
Your foot hurts the second it hits the floor. Your shoulder wakes you at 2 a.m. Your elbow is on fire and you don't even play tennis. You didn't earn any of this, so why is it happening all at once?
In this solo episode, I break down why your tendons suddenly fail in midlife, how the loss of estrogen turns a strong "wet rope" into a fraying dry one, and what actually rebuilds them. The fix isn't rest, it's the exact five-part approach I use with my patients every day. Because you're not falling apart, you're missing the one explanation no one gave you.
What we cover:
- Why tendons suddenly fail in midlife: estrogen loss and the "itises"
- How tendons, bones, and muscle share one stem cell and hurt together
- Why resting a painful tendon is wrong: progressive loading rebuilds it
- What exercises help plantar fasciitis, Achilles tendonitis, tennis elbow, frozen shoulder
- How much protein feeds collagen repair, and why breakfast matters
- Why cutting sugar calms tendon inflammation in as little as seven days
- How to make the hormone therapy decision on facts, not fear
- Why sleep under six hours sabotages collagen repair
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The New Science of Perimenopause: HRT, Brain Changes & What Actually Works | Dr. Mary Claire Haver | #178
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
I sat down with Dr. Mary Claire Haver, board-certified OBGYN, certified menopause specialist, and author of The New Menopause and The New Perimenopause. Together we pull back what is actually happening inside a woman's body during the perimenopause transition, and what we can do about it.
What we explore:
- Why perimenopause starts in the brain, triggering fog, mood shifts, and sleep disruption years before your last period.
- The staggering research gap that has left perimenopause understudied and millions of women dismissed.
- How 20% of women absorb transdermal estrogen poorly without knowing it, and why testing matters.
- What metabolic syndrome of menopause is and why visceral fat doubles during the transition without diet changes.
- How to use GLP-1s safely in midlife while protecting muscle mass and bone density.
- Progesterone intolerance, how common it is, and what hormone therapy alternatives actually work.
About Dr. Mary Claire Haver: Dr. Mary Claire Haver is a board-certified OBGYN, certified menopause specialist, and New York Times bestselling author of The New Menopause and The New Perimenopause. She is one of the world's leading voices on midlife women's health and the founder of The Pause Life clinic.
Connect with Dr. Mary Claire Haver: Website: https://thepauselife.com
Instagram: https://www.instagram.com/drmaryclaire/ Linkedin: https://www.linkedin.com/company/the-pause-life
Youtube: https://www.youtube.com/@drmaryclaire
Get Dr. Mary Claire Haver's books here: The New Menopause; The New Perimenopause
👉 https://thepauselife.com/pages/the-new-perimenopause-book
Timestamps
00:00 Intro
03:20 Perimenopause research gap 05:58 Brain fog, mood changes, and hormones 10:00 Perimenopause mental health symptoms and HRT 11:17 Postpartum depression as a menopause warning sign 13:00 Outdated HRT guidelines and undertreated women 15:12 Estradiol dosing, absorption, and bone density protection 19:51 GLP-1s, muscle loss, and body composition in menopause 22:00 Visceral fat, subcutaneous fat, and menopause weight gain 25:00 Metabolic syndrome of menopause: causes and solutions 27:29 Oral vs. transdermal estrogen for cholesterol and heart health 30:38 Progesterone intolerance: symptoms and alternative options 33:47 Duavee, progestin IUDs, and hormone therapy alternatives 37:07 Testosterone for women: libido, bone health, and brain fog 40:04 Future of menopause medicine and women's health advocacy
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
How To Rebuild Aging Cells in 2 Weeks? | 3 Ways To Do It with Dr. Vonda Wright | Timebomb #6
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
We've been taught to think of our bodies like appliances that break down the moment the warranty runs out. But your biological warranty doesn't have an expiration date. It has a maintenance requirement.
In this final Time Bomb episode, I tackle the sixth major driver of aging: stem cell exhaustion, and why frailty is a choice, not a sentence.
Stem cells are your internal repair crew, the only cells capable of becoming muscle, blood, brain, and bone. Their production slows as we age, but that exhaustion is not permanent. I take you inside my early lab research with "little old lady mice," whose dying muscle stem cells came roaring back to life after just two weeks of running. I'll show you why muscle contraction is the most powerful signal you can send to your regenerative system, and how to put that science to work. Longevity isn't passive. It's built by design.
What we cover:
- How skeletal muscle acts as the master regulator of your regenerative capacity.
- Why stem cell exhaustion is reversible, not permanent.
- What my mouse treadmill study revealed about reawakening dormant stem cells in two weeks.
- How exercise boosts circulation, lowers inflammation, and reduces oxidative stress.
- Why strategic load through resistance and endurance training activates cellular regeneration.
- How anti-inflammatory nutrition and omega-3s support stem cell health.
- Why hormone optimization, especially estrogen, protects your regenerative processes.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com
Stop Exercising for Weight Loss After 50 - Do This Instead | JJ Virgin | #177
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
You've been told to eat less and do more cardio your whole life, but the real strength isn't measured in pounds lost, it's built in the muscle.
JJ Virgin, triple-board certified nutrition expert and Fitness Hall of Famer, to talk about why we were raised on cardio, calorie-cutting, and a fear of the weight rack failing us after 50 and which metrics actually tell you the truth about your progress. We were taught to fear the muscle but that is the very thing that will keep you strong, mobile, and independent for decades to come.
What we explore:
- Why the fitness playbook women over 50 sets them up to fail.
- How resistance training protects your metabolism
- What metrics actually matter: grip strength, waist measures, and bioimpedance trends.
- Build a minimum effective plan with walking, resistance training, and HIIT.
- Why training near failure and adding power work protects against falls.
- How to use GLP-1 medications by pairing them with protein.
- Why protein timing, essential amino acids, and leucine matter for muscle.
About JJ Virgin:
JJ Virgin is a triple-board certified nutrition expert, Fitness Hall of Famer, and four-time New York Times bestselling author who has spent decades changing how the world sees aging and longevity without limitations for decades to come.
Connect with JJ Virgin:
Website: https://jjvirgin.com
YouTube: https://www.youtube.com/user/jjvirginvideos
Instagram: https://www.instagram.com/jj.virgin
👉Grab a copy JJ Virgin's new book:
The Metabolism Fix
👉Tune into the Well Beyond 40 Pod
Timestamps
00:00 The Wrong Playbook Women Over 50 Follow
05:22 Choose Strong Over Skinny After 50
07:30 Age Powerfully and the Bulky Myth Debunked
12:32 Why to Ditch the Scale and Track Real Metrics
18:12 Where to Start Your Midlife Reset
21:47 Why Daily Steps and NEAT Matter Most
25:34 The Minimum Effective Strength Training Plan
32:59 Reps in Reserve and Proper Lifting Form
35:51 Hypertrophy Rep Range and Progressive Overload
38:53 Train for Real-Life Strength and Sprint Cardio
43:03 Why HIIT and SIT Beat Steady-State Cardio
50:47 Lactate, Brain Boost, and GLP-1 Training Rules
53:05 Protein and Amino Acid Timing for Muscle
59:23 How to Schedule Sprints and Lifts
01:05:48 Why Doing Hard Things Changes Your Identity
01:08:45 Fitter Friends and Why Mindset Is Everything
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Why Menopause Makes You Store More Fat - And How to Fix It | Dr. Vonda Wright | Timebomb #5
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
Have you ever driven a car with a broken fuel gauge, never quite sure if you're running full or running on fumes? Your body works the same way.
Today I break down the fifth major time bomb of aging: deregulated nutrient sensing, or what I call "fuel gauge malfunction."
Our organs need the right amount of fuel, not too much, not too little. Built-in nutrient sensors act like biological traffic lights to keep us in range. But through menopause, or menolescence as I like to call it, those lights get damaged. Estrogen drops, insulin sensitivity falls, and visceral fat creeps in. This isn't inevitable but by feeding your gut, building your muscle, optimizing your hormones, you can repair those traffic lights. Longevity isn't passive. It's built by design.
What we cover:
- How your body's nutrient sensors work like biological traffic lights.
- Why declining estrogen lowers insulin sensitivity and drives visceral fat storage.
- What insulin signaling, mTOR, and AMPK do inside your cells.
- Why chronically elevated mTOR blocks your body from clearing damaged cells.
- How your gut microbiome triggers GLP-1, the pathway behind Ozempic.
- Why muscle is the master of metabolism and how resistance training recalibrates it.
- The three shields build metabolic health: nutrition, strategic load, hormone optimization.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
How to Rebuild Your Body After Pregnancy? The Recovery Plan You Must Know About | Dr. Lara Morgan Lee | #176
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
What if we stopped treating birth like a finish line and started treating it like the middle of an athlete's comeback?
Dr. Lara Morgan Lee, board-certified sports medicine physician and former team doctor for the Cleveland Cavaliers, LA Kings, and USC Trojans, to talk about the enormous gap in postpartum care whereas she lived this gap through her own C-section recovery, and now she treats moms the way we treat elite athletes with a rehab-to-rebuild-to-return plan, not a timeline. Because what happens in those first months echoes all the way into perimenopause and beyond.
What we explore:
- The six-week postpartum clearance: why it misses functional recovery.
- Postpartum recovery: why it should start during pregnancy.
- The postpartum "mini-menopause": hormone drops and breastfeeding.
- Diastasis recti and pelvic floor dysfunction: the long-term midlife impact.
- Pelvic floor physical therapy: why every postpartum woman needs it.
- Return-to-run: a function-based approach over a calendar date.
- "Listen to your body": why it fails, and what to track instead.
- Partner and family support: protecting a mother's recovery.
- Recovery basics over gadgets: breathing, walking, scar care.
- Postpartum nutrition: fueling with protein, fiber, and enough calories.
About Dr. Lara Morgan Lee:
Dr. Lara Morgan Lee is a board-certified sports medicine physician and former team doctor for the Cleveland Cavaliers, LA Kings, and USC Trojans. After her own postpartum journey, she built a model that treats moms like the high-performing athletes they are.
Connect with Dr. Lara Morgan Lee:
Website: https://www.sportsdrmorgan.com
Instagram: https://www.instagram.com/sportsdrmorgan
Tiktok: https://www.tiktok.com/@sportsdrmorgan
LinkedIn: https://www.linkedin.com/in/lara-morgan-lee-md-ab612614/
Timestamps
00:00 The Postpartum Care Gap No One Talks About
04:20 Her C-Section Scar Reopened at Home
08:28 Postpartum Recovery Starts in Pregnancy and 6-Week Clearance Myth
10:59 The Postpartum Mini-Menopause When Estrogen Crashes
15:46 Your First 6 Weeks Postpartum Plan
19:24 Why You Rehab Before You Rebuild
26:51 Why "Listen to Your Body" Isn't Enough
29:16 The Rehab, Rebuild, Return Framework and Your Support System
36:31 Play the Long Game With the Athlete Injury Model
43:39 Why Basics Beat Gadgets for Pelvic Floor and Scar Care
49:04 How to Fuel and Build Postpartum Recovery Protocols
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
How Does Zombie Cells Could Accelerate Aging Process? And The 3 Ways To Clear Them | Dr. Vonda Wright | Time Bomb #4
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
Zombie movies are fun but Zombie cells are not. They are inside your body that have reached the end of their natural lifespan and simply refuse to die.
Today I break down the fourth major time bomb of aging: cellular senescence, and how these "zombie cells" quietly accelerate the way you age.
These damaged cells actively poison the healthy cells around them, releasing signals that drive chronic inflammation and pull neighboring cells into the same broken state. This accumulation is directly linked to neurodegenerative disease, cardiovascular disease, and cancer, and for women, it speeds up dramatically as estrogen declines through the menopausal transition.
The good news is that you have more control than you think. I walk you through exactly how to activate your body's cellular cleanup crew through movement, hormonal optimization, and precision nutrition, so you can stop surrendering to frailty and start building longevity by design.
What we cover:
- Cellular senescence: what zombie cells are and why they matter
- Macroautophagy: your body's natural cellular cleanup process
- Aging and cleanup decline: why senescent cells accumulate over time
- Noxious cytokines: how zombie cells spread chronic inflammation
- Disease links: senescence, neurodegeneration, cardiovascular disease, and cancer
- Estrogen and menopause: why senescence rises during the transition
- Aerobic exercise: forcing cellular cleanup through movement
- Muscle health: your master regulator of cellular hygiene
- Senolytic nutrition: fisetin, quercetin, and resveratrol
- Hormonal optimization: defending against cellular senescence
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Eugene Teo: Afraid Lifting Will Make You Bulky? What Every Woman Over 50 Gets Wrong | EP#175
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Eugene Teo, founder of the Ganbaru Method, talks about why the smartest way to get a midlife woman lifting has nothing to do with lecturing about osteoporosis. We talk about coaching from curiosity, moving beyond strength and hypertrophy into power and speed, adapting every lift to individual anatomy, and structuring cardio for longevity. This is a conversation about doing hard things gently and discovering what your body is still capable of.
What we explore:
- How curiosity-first coaching dissolves the fear of getting "bulky."
- Why osteoporosis and menopause arguments fail, and what builds buy-in.
- What separates power training from strength training, and why speed matters.
- How to regress and progress lifts for individual anatomy.
- How to build power safely with sensitive hips, knees, or impact limits.
- What the Ganbaru philosophy teaches about resilience and hard things.
- How progression, not pressure, makes people crave more.
- How to structure longevity cardio: sprint intervals, zone two, Norwegian 4x4.
About Eugene Teo:
Eugene Teo is an Australian strength coach and founder of the Ganbaru Method, a training approach built on curiosity, individualization, and sustainable progress. He has coached over 150,000 people worldwide, and his discovery-based philosophy makes the gym feel like a door opening rather than a rulebook.
Connect with Eugene Teo:
Website: www.eugene-teo.com
YouTube: www.youtube.com/@coacheugeneteo
Facebook: www.facebook.com/@coacheugeneteo
Tiktok: www.tiktok.com/coacheugeneteo
Follow Eugene Teo on Instagram for daily insights 👉www.instagram.com/coacheugeneteo
Join Eugene Teo Program: Ganbaru Method and Daily Strong
Subscribe to Eugene Teo's substack featuring some key articles around training
👉https://coacheugeneteo.substack.com
Timestamps
00:00 Intro
03:43 Getting an 86-Year-Old Mother Strong
07:21 Osteoporosis vs Bulky: The Real Threat
11:50 Why Curiosity Beats Willpower in the Gym
16:15 Stop Accepting Just Cardio or Hypertrophy
18:32 Power Training: Why Speed Beats Heavy Weight
26:26 Box Jumps, Plyometrics, and Safer Power Moves
29:24 How to Individualize Training for Your Body
32:17 The Ganbaru Method: Persist Through Difficulty
33:55 How to Do Hard Things Without Fear
38:09 How Much Cardio You Actually Need Weekly
42:44 Eat Protein First: Simple Longevity Habits
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
How to Rebuild Your Mitochondria for More Energy as You Age | Dr. Vonda Wright | Time Bomb #3
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
We feel the fatigue, yet we push through anyway, telling ourselves the exhaustion is just part of getting older. But that midlife tiredness is often something deeper.
Today we talk about the third time bomb of aging, mitochondrial dysfunction, and why your cellular power plants hold the key to your energy, your metabolism, and your longevity.
Here's what most women never hear: when you stop demanding energy from your body, it stops building the engines that create it. Weak, dysfunctional mitochondria pollute your cells and quietly fuel inflammation and insulin resistance. The good news is that you can reverse the trend. I'll show you how to trigger biogenesis and mitophagy through movement, precision nutrition, and hormonal optimization, so you can rebuild your cellular power and stop accepting exhaustion as the price of getting older.
What we cover:
- Midlife fatigue: why it's a mitochondrial crisis, not just poor sleep
- ATP production: how mitochondria fuel your heart, brain, and muscles
- Sedentary living: how inactivity stops new mitochondria from forming
- Cellular pollution: how weak mitochondria drive inflammation and insulin resistance
- Biogenesis and mitophagy: building new engines and clearing damaged ones
- Muscle and movement: how aerobic exercise engineers cellular power
- Nutrition and supplements: omega-3s, antioxidants, B vitamins, CoQ10, and creatine for ATP
- Hormonal optimization: how estrogen and thyroid protect mitochondrial function
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Your Mouth Could Be Aging You Faster: Linked to Dementia, Heart Disease & Tooth Loss | Brynn Maclennan | EP#174
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Brynn MacLennan, co-founder and CEO of Slate Flosser, to explore the surprising link between oral health and whole-body wellbeing. The bacteria in your gums don't stay in your gums. They travel to your brain, heart, and gut, shaping your risk for everything from dementia to heart disease. We talk about why bleeding gums are a signal to lean in, not back off, and why the way we've flossed for a hundred years may finally be ready for reinvention.
What we explore:
- Why oral health is inseparable from whole-body health in midlife.
- How perimenopause estrogen changes cause gum dryness, inflammation, and bleeding.
- What bleeding gums signal, and why the answer is more flossing, not less.
- How plaque hardens into tartar in under 48 hours.
- Why gum disease is linked to dementia, heart disease, and pregnancy complications.
- How a 3-in-1 flossing approach removes the barriers that make people quit.
- Why prevention beats biohacking for lasting health.
About Brynn Maclennan:
Brynn MacLennan is the co-founder and CEO of Slate Flosser, a woman-run, dentist-invented oral care brand transforming the way people floss. After seeing firsthand how patients struggled to care for their gums despite their best intentions, she set out to remove the barriers that make flossing feel hard, building a tool designed to make whole-mouth care simple, effective, and easy to stick with.
Connect with Brynn Maclennan:
Website: https://slateflosser.com/
Instagram: https://www.instagram.com/slateflosser/
LinkedIn: https://www.linkedin.com/in/brynn-maclennan-50a7103
Facebook: https://www.facebook.com/slateflosser
Timestamps
00:00 Intro
03:31 The Flossing Tool That Replaces String
07:57 What Bleeding Gums Are Really Telling You
10:52 How Gum Disease Is Linked to Dementia
13:21 The Right Way to Floss Your Gums
17:13 What Causes Bad Breath and Tooth Loss
21:08 Why Perimenopause and Pregnancy Wreck Your Gums
26:24 Slate vs Water Flossers: What's Better
28:58 Your Daily Routine and Does Mouthwash Work
33:36 What Biohackers Get Right About Oral Health
37:28 How She Built a Top 2% Kickstarter
42:28 The One Habit That Changes Everything
47:04 Floss Every Day to Protect Your Teeth
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
How to Fight Chronic Inflammation As You Age | Time Bomb #2: Inflammaging
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
There's a heat you can't feel until it's already aging you.
Let's talk about something quietly ticking away inside all of us. In this solo episode I'm getting into inflammaging, the second great time bomb of aging, and what happens when your body's emergency crew never clocks out. Think alarm bells ringing around the clock, sirens that never quiet down.
And here's where it gets personal: perimenopause. That's the wake-up call, the moment declining estrogen strips away one of your most powerful anti-inflammatory shields, and suddenly the fire's raging and no one tells you why.
So I'm not leaving you there. I'll walk you through the real blueprint to put those flames out: how you move, how you eat, your hormones, and how you meet your stress. Because hear me on this one. Longevity doesn't just happen to you. You build it. On purpose. By design.
What we cover:
- Chronic inflammation vs. acute inflammation: what your body actually needs.
- Estrogen decline in perimenopause: losing your anti-inflammatory shield.
- Inflammaging effects: joints, heart, brain, and metabolism.
- Physical activity and myokines: your systemic fire extinguisher.
- Gut microbiome diversity: fueling or fighting inflammation.
- Processed sugars and inflammation: what to eat instead.
- Hormone optimization: working with a clinician to calm inflammation.
- Mindfulness, breathwork, and sleep: lowering inflammatory cytokines.
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Harvard Doctor: Why You're Still Sick Even When Your Blood Tests Are Normal | Dr. Lucy McBride | #173
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
I sat down with Dr. Lucy McBride, Harvard and Johns Hopkins-trained internist and author of Beyond the Prescription, to talk about what modern medicine keeps getting wrong and what you can do about it.
What we explore:
- Why does the medical system treat patients as a bag of organs, not a whole person.
- How the wellness industry mirrors the same prescriptive failures it claims to fix.
- The three A's: awareness, acceptance, and agency, and why acceptance is the hardest.
- How your "biography behind the biology" gives context no lab test can capture.
- Why women are conditioned to tolerate suffering and how it blocks access to menopause care.
- The four quadrants of your health ecosystem: Informatics, Inputs, Infrastructure, and Insight.
- How brain fog and memory slips are often reversible, not inevitable signs of aging.
- How to reclaim your intuition from trackers, gurus, and conflicting health advice.
About Dr. Lucy Mcbride:
Dr. Lucy McBride is a board-certified internist and co-founder of the Ackerly McBride Group in Washington, DC, with over 25 years of practicing evidence-based, relationship-centered medicine. She writes the widely-read newsletter Are You Okay?, hosts the podcast Beyond the Prescription, and her debut book with Simon & Schuster publishes August 11, 2026.
Connect with Dr. Lucy Mcbride:
Website: https://www.lucymcbride.com/
Instagram: https://www.instagram.com/drlucymcbride
💌 Dr. Lucy Mcbride Newsletter "Are You Ok?"
👉Subscribe at: https://lucymcbride.substack.com/
📖BEYOND THE PRESCRIPTION
👉Grab a copy at: https://www.simonandschuster.com/books/Beyond-the-Prescription/Lucy-McBride/9781668024386
Timestamps
00:00 Why Medical Information Leaves You More Confused
03:10 How Medicine and Wellness Both Fail the Whole Person
07:52 Why Primary Care Is Dying and What We Lose
09:37 The Three A's Framework: Your Roadmap to Better Health
12:23 Why Acceptance Is the Hardest Step and How It Unlocks Agency
15:49 The Patient Personalities That Work Against Your Health
20:06 The People-Pleaser Who Hides Symptoms to Protect Her Doctor
23:33 Why Women Are Conditioned to Suffer and Denied HRT Evidence
26:37 The Five Steps to Prepare for Any Doctor's Visit
43:39 Why Women in Their 30s Shouldn't Wait for Menopause
46:36 The Reference Man Problem: Why Women Get Misdiagnosed
51:20 Why Labs and Trackers Can't Replace Your Own Intuition
54:28 How Empowered Patients Fix Broken Healthcare Systems
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The New Science of Aging: Your DNA Is Not Your Destiny | Time Bomb #1: DNA
Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy …
Shownotes
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
Your DNA is not your destiny. It's the blueprint, but you are the master builder.
In this episode, I unpack the first major time bomb of aging, DNA changes and damage, and the small daily decisions that build an unbreakable lifestyle. We'll talk about telomeres, the protective end caps on your chromosomes, why they shrink faster for women during the menopause transition, and how movement can quite literally make your cells younger.
What we cover:
- DNA vs destiny: why 70% of aging is lifestyle, not genes
- Gene expression: how one workout shifts over 9,000 genes
- Telomeres explained: the protective end caps of your chromosomes
- Menopause and telomeres: why estrogen decline speeds cellular aging
- Strength training: 90 minutes weekly linked to younger cells
- Aerobic exercise: improving telomere length in six months
- Longevity shields: nutrition, hormone optimization, and stress management
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
The Vagina Coach Kim Vopni: How to Stop Leaking & Stay Strong | #172
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Kim Vopni, "The Vagina Coach" and creator of the Buff Muff Method, breaks down why the pelvic floor isn't just a Kegel muscle, it's a full system of skeletal muscle, connective tissue, and nerve supply that needs training, not just squeezing.
What we explore:
- Pelvic floor anatomy: layered skeletal muscle and load-bearing function
- Core breath technique: syncing breath with squats and resistance training
- Tight vs. weak pelvic floor: why tension isn't strength
- Bladder irritants and hydration: caffeine, alcohol, and urgency triggers
- Pelvic floor physical therapy: why annual checkups matter, symptoms or not
- Incontinence, prolapse, and pelvic pain: the three symptom buckets
- Vaginal estrogen and pelvic floor training: combined menopause protocol
About Kim Vopni:
Kim Vopni is known as The Vagina Coach. She is a certified personal trainer, a menopause support practitioner, a published author, and CEO of a global pelvic health company that is helping women ditch the incontinence pads, lift without fear and stop planning their life around the bathroom. She shares information and education through her various social media platforms and her podcast Between Two Lips. Kim also trains other fitness and movement professionals in her Pelvic Floor Fitness Pro course.
Connect with Kim Vopni:
Website: https://www.vaginacoach.com/
YouTube: https://www.youtube.com/c/KimVopniTheVaginaCoach/videos
Instagram: https://www.instagram.com/vaginacoach/
LinkedIn: https://www.linkedin.com/in/kim-vopni/
Facebook: https://www.facebook.com/VagCoach/
Tiktok: https://www.tiktok.com/@vaginacoach
Get a copy of Kim Vopni's book, read it and then pay it forward to another woman in her life
👉https://www.vaginacoach.com/books Join Kim Vopni's Program, The Buff Muff Method 👉https://www.buffmuff.com
Timestamps
00:00 Intro
05:05 What Your Pelvic Floor Actually Is
07:36 The Real Cost of Staying Silent and Bearing the Load
13:06 What to Do If You're Leaking Now
18:15 How to Use Core Breath When Lifting
25:03 How to Actually Build the Habit
28:12 Bladder Irritants and the Hydration Myth
32:41 Why Constipation Wrecks Your Pelvic Floor
35:01 Why You Shouldn't Wait for Symptoms
39:08 Why Tight Doesn't Mean Strong
43:02 Trigger Points and How to Release Them
48:55 3 Symptom Types: Leaking, Prolapse, Pain
56:30 Why Lifters Need Pelvic Floor Care
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
How You Can Prevent Heart Attack? The Signs and Symptoms You Shouldn't Ignore | Dr. Ami Bhatt | #171
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Dr. Ami Bhatt, a Yale-trained cardiologist and Chief Innovation Officer at the American College of Cardiology, joins me to unpack heart disease in women, from baseline labs at 18 to pregnancy as a stress test to what estrogen loss does to the heart in perimenopause. We also cover missed symptoms, statins, and how to prepare for a cardiology visit.
What we explore:
- Heart disease in women: why it's the #1 killer and largely preventable
- Cholesterol screening: why baseline testing should start at 18
- Lipoprotein(a): the hidden risk factor, and who's most affected
- Pregnancy and heart health: preeclampsia as a predictor of future risk
- Women's heart attack symptoms: why they're missed and how they differ from men's
- Perimenopause and cardiovascular risk: estrogen, weight, and vascular stiffness
- Statins for women: safety, side effects, and separating myth from data
- Heart-healthy habits: walking, movement breaks, and non-negotiables
- Cardiologist visits: how to prepare and advocate for yourself
About Dr. Ami Bhatt:
Dr. Ami Bhatt is the Chief Innovation Officer at the American College of Cardiology, a cardiologist, and a digital health strategist. A global health leader and national systems architect, she's known for designing real-world health systems that blend digital tools, clinical insight, and human needs.
Connect with Dr. Amy Bhatt:
Website: https://dramibhatt.com/
Instagram: https://www.instagram.com/dramibhatt/
LinkedIn: https://www.linkedin.com/in/dramibhatt/
X (Twitter): https://x.com/DramiBhatt
Watch Dr. Ami Bhatt's TedX:
👉https://www.youtube.com/watch?v=HZKZ4-ryQXE
Timestamps
00:00 Intro 04:15 Heart Disease Kills More Women Than All Cancers 07:11 How Early Should You Start Preventing Heart Disease 11:04 Why You Should Know Your Own Numbers 17:59 Heart Attack Symptoms Women Often Miss 22:07 How to Advocate for the Right Heart Tests 28:26 Why Pregnancy Is a Stress Test for Your Heart 33:14 What Preeclampsia Means for Your Future Heart 37:04 How Dropping Estrogen Affects Your Heart Health 42:23 Why No Symptoms Doesn't Mean No Risk 50:03 How to Prepare for Your Cardiologist Appointment 53:01 Do You Really Need to Be on a Statin 57:47 Simple Daily Habits That Protect Your Heart 1:02:43 The Future of Wearables and Heart Disease Detection 1:05:51 Know Your Numbers, Advocate for Your Heart
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
Healthy Aging Master Class | Build Muscle, Stay Mobile & Live Longer
📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same …
Shownotes
📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Movement isn't a supplement to your health plan. It is the plan.
In this masterclass, I break down why sedentary living is one of the most dangerous choices a woman can make in midlife, the masters athlete studies that reframe what aging actually looks like, and the MRI images that show the difference between lean muscle and fatty tissue at any age, why estrogen falls fast, what that does to your joints and muscle, and why 35 to 45 is the critical decade and why FACE framework, is my practical blueprint for flexibility, aerobic work, carrying load, and equilibrium.
What we cover:
- Sedentary death syndrome and the 33 chronic diseases linked to inactivity
- Mitochondria, senescent cells, and inflammation in aging
- Why aging research is skewed by sedentary study populations
- PRIMA masters athlete studies, ages 35 to 103
- MRI muscle scans: lean tissue vs fatty infiltration
- The critical decade: why 35 to 45 matters most
- Testosterone decline vs estrogen drop in perimenopause
- Menopause musculoskeletal pain and hormone fluctuation
- Muscle mass and VO2 max for female longevity
- HIIT and training intensity for women over 40
- The FACE framework: flexibility, aerobic, carry, equilibrium
- Balance and foot speed drills for fall prevention
Timestamp
00:00 Why Movement Is Medicine for Aging
03:58 Why Aging Studies Get It Wrong
06:53 MRI Scans Prove Muscle Loss Isn't Inevitable
09:36 Why 35 to 45 Is Your Critical Decade
13:44 How Male and Female Hormones Decline Differently
16:30 Why Estrogen Affects Every Organ in Your Body
19:35 Why Women Live Longer but Suffer More
22:01 What VO2 Max Says About Your Longevity
25:00 Why HIIT Matters More in Midlife
27:05 The FACE Framework for Training After 40
30:53 How to Fix Stiff Joints as You Age
34:35 Why Balance Training Prevents Falls
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉 Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright/ Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com/
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